Press
OHP
45x10
135x5
185x3
205x1 (strict)
225x3
245x3
265x3
275x3
300x1 (PR)
225x10x2
1 Arm DB Row
115x15
115x20
Face Pulls
180x15 top
180x15 1 lower
180x15 1 more lower
Core
Dimmel DL
135x20
Weighted Situps
BWx10;45x10;90x10;45x10;BWx10
Laying Tricep Ext
45x10x3
I think that was about it...the press felt really strong, I think I could have gone at least 10 lbs more, but I decided to leave those in the tank. With contest less than 3 weeks away I figured I'd better be smart about training. Tomorrow is deadlift and I think I'm going to start working on endurance, so I can make it through the medley...
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